HYROX Erg Intervals
Two of the eight stations are machines. The SkiErg opens the race and the rower sits in the middle — a thousand metres each. These intervals build the specific power both need: eight 2-minute efforts alternating between machines, with a minute to recover.
The intervals
| Interval | Work | Rest | Station |
|---|---|---|---|
| 1 | 2:00 | 1:00 | SkiErg |
| 2 | 2:00 | 1:00 | Rowing |
| 3 | 2:00 | 1:00 | SkiErg |
| 4 | 2:00 | 1:00 | Rowing |
| 5 | 2:00 | 1:00 | SkiErg |
| 6 | 2:00 | 1:00 | Rowing |
| 7 | 2:00 | 1:00 | SkiErg |
| 8 | 2:00 | — | Rowing |
Prepare: 15s · Cooldown: 1:00 · Total: ~24 minutes
How to run it
- Hold the pace you want for your race-day 1000 m splits — not a sprint you can’t repeat eight times.
- Only one machine? Run all eight efforts on it and keep the rest structure.
- Long, patient pulls beat frantic ones on both machines — drive with the legs and hips.
Run this workout with Timme
This WOD is part of the HYROX pack in Timme — an interval timer for iPhone and Apple Watch with voice cues, Lock Screen Live Activity, no account, and no ads. Every new user gets the full 126-WOD library free for 14 days; the HYROX Full Simulation stays free forever.
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